WOD:
#pregame
10 Rounds for time:
12 DB Hang Clean and Jerks (50/35) *6 on Right/ 6 on Left
200m Run (250m Row or 400m Erg Bike)
Time Cap 30 min
CASHOUT:
2-3 Sets
21’s Barbell Curl (7 Bottom to middle, 7 top to middle, 7 full curls)
15 Bench Dips
10 DB Floor Press (per side)
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“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.
